Categories

Lessons

Madeleines

Madeleines

Бисквитное печенье Мадлен.

Instructions

Jewel

Jewel

14 steps

Instructions

Pineapple Sour

Pineapple Sour

Tropical wisdom says if you suffer from thirst, take a pineapple. And if you want to enhance its flavor, just add lemon juice. That’s how the Pineapple Sour cocktail is made. This is a light, cooling drink with sweet and sour taste.

Instructions

Glider

Glider

11 steps

Instructions

5Х4=10

5Х4=10

3 steps

Instructions

Rose

Rose

11 steps

Instructions

Presents

Presents

12 steps

Instructions

Cat face

Cat face

12 steps

Instructions

High Knees Running

High Knees Running

Jump from one foot to the other at the same time lifting your knees as high as possible, with arms following the motion. Touch the ground with the balls of your feet.

Instructions

Buntline Hitch

Buntline Hitch

This hitch is used for attaching a rope to objects such as rings, rods, railings, posts, etc. It gained its popularity among sailors as a simple and effective knot for securing buntlines to the foot of square ships. This knot is not afraid of shaking, and tightens more with every jerk. It tends to jam and, after using it for a long time, can be difficult to untie. Good for setting up a tent. ABoK #55, #397, #1229, #1711, #1712, #1807, #1838, #1847, #1918, #2408

Instructions

Chica

Chica

14 steps

Instructions

Pose 11

Pose 11

Pose 11

Instructions

Leg Lifts

Leg Lifts

Raise your legs without changing the back arch. Keep your legs together and lift them off the ground by contracting your abs. Return towards the starting position but do not allow your feet to rest on the ground

Instructions

Marlinspike hitch

Marlinspike hitch

The marlinespike hitch is a temporary knot used to attach a rod to a rope in order to form a handle. This allows more tension than could be produced comfortably by gripping the rope with the hands alone. It is useful when tightening knots and for other purposes in ropework. ABoK #559, #1186, #1789, #1880, #2030

Instructions

Bells

Bells

12 steps

Instructions

Vase

Vase

29 steps

Instructions

Vegetarian Temaki

Vegetarian Temaki

A light hand-roll for those who prefer vegetables over fish.

Instructions Video

Star

Star

8 steps

Instructions

Triceps Stretch

Triceps Stretch

Standing or sitting comfortably, reach one hand behind your head with the elbow bent (the elbow should be pointing towards the ceiling place the opposite hand on the elbow and gently pull it across your body until a stretch is felt, only working within the comfortable range of motion.

Instructions

Pose 11

Pose 11

Pose 11

Instructions

Unicorn

Unicorn

9 steps

Instructions

Elf

Elf

8 steps

Instructions

Frog

Frog

Let’s begin a 3D drawing! If you don't have any previous experience with this kind of picture, we suggest you start with the simplest drawings, for example, a circle. When learning to draw in 3D, it’s best to use simple pencils with different grades of lead. If you can, acquire a special kit. Soft lead pencils make a darker and thicker line; hard lead pencils a thinner and lighter line. In addition, when drawing in 3D you must sometimes bear down harder and sometimes more lightly.

Instructions

Crane

Crane

19 steps

Instructions

Berry

Berry

10 steps

Instructions

Hosomaki with Smoked Eel

Hosomaki with Smoked Eel

A thin roll with smoked eel and cucumber, designed in the shape of flower petals.

Instructions Video

Lantern

Lantern

10 steps

Instructions

Узел

Узел

11 steps

Instructions

Mint Tonic

Mint Tonic

The bitter taste of tonic and lemon juice with the coolness of mint. That’s what the Mint Tonic cocktail is all about. And its emerald green color will look good at a summer party.

Instructions

Pork salad

Pork salad

This salad is with pickled pork, lettuce and cherry tomatoes.

Instructions Video

Art

Art

11 steps

Instructions

Incline Dumbbell Flyes

Incline Dumbbell Flyes

Preparatory position: lying on a back, shoulder blades strained together, we hold dumbbells, straight arms with palms facing inside, then we slowly lower dumbbells laterally and then we move them towards the center.

Instructions

Pants

Pants

11 steps

Instructions

Valka

Valka

12 steps

Instructions

Pose 10

Pose 10

Pose 10

Instructions

UrbaniA

UrbaniA

19 steps

Instructions

Calf Raises

Calf Raises

Stand flat on the ground or with your toes on a ledge, heels hanging off. -Push up onto your toes as high as you can while remaining stable. -Use a wall or object for support if needed. -Do one set using both feet, then another set, per foot, using just one foot.

Instructions

Barbell Shrugs

Barbell Shrugs

Stand with your feet shoulder width apart. Take the bar top grip. On the exhale, lift your shoulders as high as you can. Pause and breathe slowly return to the starting position.

Instructions

 Pizza with salami

Pizza with salami

A traditional pizza with salami sausage and lots of cheese, mozzarella and parmesan. We suggest using chopped tomatoes instead of sauce to bring in some sourness.

Instructions Video

Backhanded Hitch

Backhanded Hitch

This hitch is good for thick and rough cables and very useful for tying on objects that are difficult to reach with one’s hands, such as car tow hooks. The knot doesn’t jam, but might come loose if the ends are not seized. For additional security pull the knot tight before seizing. ABoK #1851

Instructions

Barbell Straight Leg Deadlifts

Barbell Straight Leg Deadlifts

Put your feet slightly narrower, than shoulders width, apart. Take a barbell with pronated grip, a little wider, than shoulders. Straighten your back and thus we take the starting position of the Romanian deadlift. Bend, keeping your plate bones together, move your hips back. The maximum back deflection, including chest and cervical departments should be kept on all trajectory of the movement. The barbell moves strictly vertically, closer to your legs. Don't do any snatches in the lower point! Very important secret of this exercise: lifting the barbell is carried out not by body straightening, but by PUSHING FLOOR BY LEGS. Your back has to be bent in waist. If you can't bend your body completely without rounding your back, then don’t bend too low, or bend your legs stronger.

Instructions

Pose 10

Pose 10

Pose 10

Instructions

Peanut cookies

Peanut cookies

Peanut cookies!

Instructions

Butt Kickers

Butt Kickers

Lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride.

Instructions

Girl

Girl

5 steps

Instructions

Double Davy Knot Tying

Double Davy Knot Tying

It is also a very compact knot making it a nice knot for small flies and various tests rate it between 85 to 100 percent of line strength, with 90% probably a safe assumption. The Davy Knot should be in every fly fisher's arsenal of knots!

Instructions

Florida Cocktail

Florida Cocktail

The Florida is a cocktail with a sweet and sour taste for all who like citrus. Lemon, orange and grapefruit juice are delightful to drink with sugar syrup.

Instructions

Windmill

Windmill

11 steps

Instructions

Тulips

Тulips

9 steps

Instructions

Pose 28

Pose 28

Pose 28

Instructions

Long Island Iced Tea

Long Island Iced Tea

If, in 1920, there had been no prohibition of alcohol in the U.S., lots of cocktails wouldn’t have been invented. One example is Long Island Iced Tea. The strong mix of vodka, gin, white rum and tequila resembled tea in color. The cocktail was a real godsend to alcohol lovers.

Instructions

Owl

Owl

35 steps

Instructions

Classic

Classic

It's Very Good

Instructions

Bear

Bear

5 steaps

Instructions

Elephant

Elephant

9 steps

Instructions

Pose 19

Pose 19

Pose 19

Instructions

Arm Circles

Arm Circles

Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping your palms facing forward. Make large arm circles backward 15 seconds. Then, repeat in the opposite direction (toward the front of your body) for an additional 15 seconds.

Instructions

Constrictor Knot

Constrictor Knot

One of the most effective binding knots, the Constrictor, is rather simple to make and difficult, sometimes even impossible, to untie. It is extremely tough and can even damage or deform the bound objects. The Constrictor is generally used for semi-permanent binding. ABoK #176, #355, #364, #430, #1188, #1189, #1249, #1250, #1251, #1252, #2052, #2097, #2489, #2560, #3441, #3700, #3853

Instructions

Twisted Dropper Loop

Twisted Dropper Loop

The Twisted Dropper Loop is a variation of the dropper loop. As the dropper loop the twisted dropper loop forms a loop which is off to the side of the line. In the this variation the line is twisted before the loop is created. This stiffens the line and make it stand nicely off to the side. The twisted dropper loop can be used anytime a loop is needed in the middle of your leader.

Instructions

Treasure

Treasure

10 steps

Instructions

Seated Lateral Raises

Seated Lateral Raises

Preparatory position: sitting on the edge of a bench, feet on the floor, dumbbells in hands near legs, we sharply raise dumbbells laterally to an angle 90 degrees, then we lower dumbbells down.

Instructions

Adductor Stretch

Adductor Stretch

Kneel onto your right knee and put your left foot in front of you such that your left knee is at 90 degrees Inhale and slide your knee out to the side and back.Exhale and left your chest up. Repeat with the other leg.

Instructions